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Wearing braces is a big step toward achieving a straight, confident smile — but it also means making a few changes to your eating habits. The foods you eat while in braces can make a major difference in how comfortable your treatment feels and how smoothly it progresses.
Choosing the right foods not only helps you avoid damage to your braces but also keeps your teeth and gums healthy during treatment. Here’s what you need to know about braces-friendly nutrition — from the best soft foods to eat to the foods you should skip entirely.
Why Nutrition Matters During Orthodontic Treatment
Braces create new surfaces and small spaces where food particles can easily get trapped. Good nutrition supports healthy teeth and gums, while also minimizing the risk of:
- Broken brackets or wires
- Plaque buildup around braces
- Tooth decay or discoloration
- Prolonged treatment times due to damage or poor hygiene
Making smart food choices helps your braces work effectively while keeping your smile healthy and strong.
The Best Foods to Eat with Braces
When your teeth and gums feel tender — especially after getting braces or during adjustments — soft, easy-to-chew foods can make eating much more comfortable.
Soft & Smooth Foods
Soft textures are gentle on your braces and won’t damage brackets or wires. Try:
- Mashed potatoes and steamed vegetables
- Yogurt, smoothies, and applesauce
- Scrambled eggs and oatmeal
- Pasta, rice, or macaroni and cheese
- Soft breads and tortillas
These foods provide comfort and nutrition while helping you avoid unnecessary strain on your braces.
High-Calcium & Protein-Rich Foods
Your teeth and jawbones need essential nutrients to stay strong during orthodontic treatment. Include:
- Dairy products — milk, cheese, and yogurt for calcium and vitamin D
- Lean proteins — eggs, fish, chicken, and tofu for tissue repair
- Beans and lentils — gentle on braces and rich in nutrients
- Leafy greens — spinach and kale add calcium and folate
Balanced nutrition supports the movement of your teeth and promotes healing throughout treatment.
Fruits & Vegetables (Prepared the Right Way)
Fresh produce is important, but it should be prepared in braces-friendly forms:
- Cut fruits into small pieces instead of biting directly into them
- Choose softer options like bananas, berries, and ripe peaches
- Steam or cook vegetables like carrots and broccoli to make them easier to chew
This way, you still get the vitamins and fiber your body needs without risking damage to your braces.
Foods to Avoid with Braces
Some foods can bend wires, loosen brackets, or get stuck in your braces, leading to discomfort and extra trips to the orthodontist. Avoiding these foods will help keep your treatment on track.
Hard & Crunchy Foods
These can break brackets or wires:
- Nuts and popcorn
- Hard candies or lollipops
- Ice cubes
- Raw carrots, apples, or corn on the cob (unless cut into small pieces)
If you’re craving crunch, choose softer alternatives like sliced cucumbers or baked chips instead.
Sticky & Chewy Foods
Sticky foods can pull brackets loose or cling to wires, making them difficult to clean:
- Caramel, taffy, and chewing gum
- Gummy candies or fruit snacks
- Toffee or licorice
Even small amounts can cause problems, so it’s best to skip these completely while in braces.
Sugary Foods & Drinks
Sugar feeds the bacteria that cause plaque and tooth decay, especially around brackets. Limit:
- Sodas, sports drinks, and energy drinks
- Sweetened juices
- Candy, cakes, and pastries
If you indulge occasionally, rinse with water and brush afterward to minimize sugar buildup.
Smart Snacking Tips
Snacks can still be part of your routine with braces — you just need to choose them wisely.
- Smoothies packed with fruit and protein
- Soft cheese and whole-grain crackers
- Applesauce cups or yogurt parfaits
- Bananas or soft berries
Keeping braces-friendly snacks handy makes it easier to stay on track.
Eating Comfortably After Adjustments
After each braces adjustment, your teeth may feel sore for a day or two. During this time, stick with soft foods that don’t require much chewing, such as:
- Soups and broths
- Mashed potatoes or rice bowls
- Pudding, yogurt, or smoothies
Once soreness fades, you can gradually return to your usual braces-safe foods.
Building Healthy Habits That Last
The eating habits you develop while wearing braces can benefit your long-term oral health. By avoiding damage, reducing sugar intake, and maintaining a balanced diet, you’ll not only protect your braces but also improve your overall dental hygiene.
After your braces come off, these habits will continue to support your new smile for years to come.
Ready to Begin Your Orthodontic Journey?
Eating well with braces doesn’t have to be difficult — it’s all about knowing what’s safe and what’s not. At Speaks Orthodontics in Denver, CO, Dr. Clif Speaks and his team guide patients through every step of treatment, including nutrition tips to protect your braces and your smile.
We proudly serve patients throughout Denver, including Capitol Hill, Washington Park, Cherry Creek, and LoDo.
Schedule your complimentary exam today and get expert advice on braces care, comfort, and smile-friendly nutrition.